Last weekends movie night. We had a great turnout, for a great movie!

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
“A Week”
Establish a Max Effort Dip Number
Then
3 Sets Unbroken Toes-2-Bar At 50% of your Max Effort T-2-B
Example my max effort t-2-b was 40, then I will perform 3 sets of 20 unbroken t-2-b

Metcon:
4 Rounds
300 M Run (once around the building)
15 Power Cleans 135/95
5 Muscle Ups or 5 C-2B-Pu and 5 Dips

Elite Competition Class

1. Clean
5×2 Halting Squat Cleans (pause at the knee for 2 seconds, drop each rep from the top)

2.  Jerk
Work up to a heavy Push Jerk + Split Jerk from Blocks

3. Gymnastics Conditioning
If your best set of unbroken Muscle ups is over 20 complete:  2 sets of 15+ unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete:  3 sets of 10 unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete:  4 sets of 8 unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete:  5 sets of 5 unbroken with unlimited rest

4.  Conditioning
“Rowing Helton”
3 Rounds:
30 DB Squat Cleans (50/35)
30 Burpees
800 Meter Run